/ / Self-control over diet when losing weight

Self-control over diet when losing weight

How to start self-control? Here are some tips.
  1. Weigh on the adjusted weights, then write down the date and the value obtained.
  2. Measure your main parameters (the volume of the chest, waist, abdomen and thighs) by centimeter.
  3. Daily, mark in the diary of self-control everything that you ate and drank in a day.
  4. Fix in a separate column the weight of each kindFood (at least indicative), its caloric content and the content of proteins, fats and carbohydrates in it. To do this, it is not necessary to use bulky tables, now on the Internet you can find a lot of sites with convenient "counters" of calories and the composition of ready-made products and even whole dishes.
  5. Write down how the dishes were cooked (boiled, fried, steamed or in the oven, etc.)
  6. Observe the reasons why you eatAt a certain moment (the options can be such: the usual time of eating, strong hunger, good or bad mood, an attractive kind of dishes, a tempting scent from the kitchen, boredom, concern, persuasion of relatives, tradition, colleagues called for dinner - ashamed to refuse, Etc.)
  7. Record the time of each meal (including unintentional snacks).
After analyzing these records, you can answer yourself to the questions below.
  • Are not you eating too much?
  • What product is eaten most?
  • Is there not a lot of sweets and flour products in your diet?
  • Do you consume too much salt? (The amount of it with a diet should be reduced to 2-5 g per day).
  • Do you have enough vitamins in your diet?
  • Is your food balanced in terms of protein, fat and carbohydrate content?
  • What is it possible to refuse?
  • Have the reasons for eating always been thorough?
  • What drinks should be excluded?
  • Do you choose the right and not harmful way of cooking?
  • When should you not eat, at what time?
  • Are meals that encourage you eat more (excite appetite) are excluded?
  • Do you get a feeling of satiety by taking a low-calorie, but significant food (raw vegetables, fruits, berries) or use energy-rich products?
  • Have you refused candy, sugar, chocolate, etc.?
  • Do you completely abstain from alcohol?
  • Has your diet reduced the number of animal fats and increased the amount of vegetable oils (up to 50% of the total amount of fat)?
  • Do you consume liquid in amounts less than 1 liter?
  • What is your general state of health? Improve it - the indicator of the action of the diet, if not in external manifestations (weight loss), then in the internal - the recovery of the body as a whole.
  • Did you eat 5 times during the day, at a certain time and in a fairly calm environment?
  • How many times a day did you have a desire to eat and how did you overcome it?
  • What excesses have you allowed yourself on a visit or on the occasion of a holiday, and how in the following days have you corrected the allowed indulgence?
  • Did you manage to increase your motor activity today?
I note that self-control is very disciplined, helps to overcome hypodynamia and not succumb to temptations for eating.

A few days of such observations will take place and youWill be able to outline the relevant changes. For example, to drink tea without sugar, eat bread from whole-grain flour, refuse cakes and in general, do not use sugar for food, exclude ice cream, sandwiches, sausage and other high-calorie foods from the ration, there are many vegetables and fruits in raw form or with minimal treatment , Do not use frying for cooking, there are only 2-3 eggs (yolk) per week, do not use seasonings, gravies, drink coffee without cream, etc.

Carrying out such self-control and making real conclusions from mistakes, you will eventually move to a more rational and balanced food system.

The following simple steps will also help you:
  • When preparing to sit down at the table, repeat to yourself: "I will strictly control my behavior!";
  • Try to spend more time eating, at least for 5-10 minutes, so as not to rush to swallow more food.
  • Take short breaks while eating;
  • Chew food as long as possible and more carefully;
  • Do not read, do not watch TV, do not sit forComputer and do not chat while eating, as this reduces the control of food intake and you can eat much more than you would like and what you need;
  • Try to choose foods that contain fewer calories;
  • Use small plates, then portions on them will seem to you more than it really is. Also this effect is created by colored dishes;
  • Limit to a minimum or completely refuse from mayonnaise, ketchup and industrial sauces;
  • Do not sit down at a table later than 3 hours before bedtime;
  • Get up on the scales every morning after the toilet, but before breakfast and fix your weight;
  • Give greater preference to low-processed or raw foods;
  • After feeling saturated, stop eating;
  • Periodically arrange for yourself unloading and "hungry" days.
So, for your self-control over nutrition to be effective, you need:
  • Make a list of their errors in the diet;
  • Every 5-7 days to make the necessary amendments to it;
  • Every day, record small victories in the diary of self-control.
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